4 day split program

Monday- Chest/biceps/abs

Flat barbell bench press

Incline dumbbell bench press

Decline barbell

Fly machine

Preacher curls

Hammer curls

Cable curls

Weighted side bends

Crunches

Decline sit up

Russian twists

Tuesday-Back/triceps

Dead lifts

Bent over rows

T-bar rows

Lat pull down

Cable pushdowns

Dips

2 arm over head extensions

Kickbacks 

Thursday-Legs

Squats

Leg press

Leg curls

leg extensions

Seated calf raises

Standing calf raises

Friday-Shoulders/abs

Military press

Lat raises

Shrugs

Plate raises

Crunches

Leg raises

Weighted sit ups

Rep range- 6-10

Sets-3-5

Rest inbetween sets- 2minutes


  1. kashchaos911 reblogged this from strengthandsize
  2. jkreveryday reblogged this from strengthandsize
  3. journeytothestage said: I’m not really understanding the chest/bis, back/tris. All your pushing movments (chest) use your tris anyway, so while the blood’s there use it. Same with the pulling movements, a lot of back exercises involve your biceps
  4. strengthandsize posted this